AO: POOLER
QiC: Flat Tire
Date: 04/20/2026
Title: 420
Number of HIMs: 16
A-Boot, Backfire, Betty Crocker, Candied Bacon, Desmond, Dinghy, Dorothy, Duggar, Flat Tire, Gilligan, Gumbo, Periwinkle, Radar, Rosie, Snuggie, Sterile, Sweet -n -low
Number of FNGs: 0
Name of FNGs:
WarmOrama:
W- Windmill
E- overhead extensions
E- leg extensions
D- Dips
Motivators from 6
Tha Thang:
YHC pulled 2 exercises from the exicon on the F3 website.
First and ten- 100 yard field marked at 10 yard increments. Perform 10
@Merkin , 1 @Burpee (11's) at the 10, sprint the remaining 90 yards. Recover jog back to the 20. Perform 9 Merkins , 2 @Burpee , sprint the remaining 80 yards, recover jog to the 30. Repeat until all 100 yards and 11's have been completed. Start over until the 6 is in.
Lazy Dora- Partners perform 100 Merkins, 200 LBCs, & 300 Squats as a team. Here''s the catch, no running. P1 starts with 10 Merkins while P2 planks, then switch. Continue switching between Merkins and plank until 100 total Merkins are reached. Next, while P1 does 20 LBCs, P2 performs a 6" leg hold until P1 is finished, then switches. Continue switching until all 200 LBCs are completed. Finally, P1 does 25 squats while P2 does squat hold, then switch. Continue switching until 300 total squats are completed.
Lap the field to cool down and return to flag for stretching.
COT:
Good push by everyone on a cooler morning.